Cabbage Volume 1, Issue 13

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What’s So Great about Cabbage?

Nutrient-Rich Why is Vitamin K Important? Cabbage is an excellent source of vitamin C and a good source of fiber. Cabbage is also a source of vitamin K, folate, and potassium. Like most vegetables, cabbage is low in calories, fat, and cholesterol.

Vitamin K is a fat-soluble Cancer Preventing vitamin, which means it is A cruciferous vegetable, cabbage contains natural chemical compounds that may be helpful in the prevention of certain types of cancer. absorbed best with dietary fat. Vitamin K is best known for its Always Available Cabbage is inexpensive. Cabbage can be found year round fresh or canned. role in helping blood clot properly after an injury. Vitamin Many Uses Cabbage can be eaten raw in a salad or sandwich in place of lettuce. Cabbage can be eaten K is helpful in this situation cooked as a side dish, or mixed with other foods as part of a main course. because it is responsible for making clotting factors in the Selecting and Storing Cabbage liver. Vitamin K also plays an Look for: Firm or compact heads. Outer important role in bone health. Avoid: Cabbage with leaves should be a good green or red wilted, discolored, color (depending on type), and free from decayed dried outer large blemishes. Vitamin K is found in cabbage, leaves or with yellow leaves. Avoid worm- cauliflower, spinach and other eaten outer leaves. green leafy vegetables, cereals, Separation of the leaves from the core soybeans, and other indicates over-age. vegetables. Vitamin K is also made by the bacteria that line the gastrointestinal tract. Storage Cabbage keeps well. The vitamin C lasts longer if kept cabbage is kept cold. Refrigerate in a loosely sealed plastic bag. Cabbage heads stay fresh 1-2 weeks. Sliced cabbage keeps 5- 6 days. Rubbing cut surfaces with lemon juice will help prevent discoloration.

This material was funded by PENNSYLVANIA NUTRITION EDUCATION TRACKS, a part of USDA’s Food Stamp Program. To find out how the Food Stamp Program can help you buy healthy foods, contact the PA Department of Public Welfare’s toll-free Helpline at 800-692-7462. This institution is an equal opportunity provider and employer.

Varieties of Cabbage

There are several varieties of cabbage. Each variety has benefits.

Green cabbage Green cabbage is sometimes called Dutch White. The outer leaves are dark green and the inner leaves are smooth and pale. Green cabbage has a mild flavor and crisp texture. If eating raw cabbage, use within a few days. Cabbage that will be cooked can be stored in the refrigerator for about two weeks.

Savoy cabbage Savoy cabbage is crinkly. These thin, richly flavored leaves are ideal served raw in salads or cooked. Cooked Savoys do not have the strong odor of green cabbage. Savoy only keeps for about 4 days in the refrigerator. Buy it when you plan to use it.

Red cabbage Red cabbage is smaller and denser than heads of green cabbage. Red cabbage has a round, solid head. It is popular for adding color to salads, coleslaws and stir-fries. The leaves on the red cabbage are tougher than those on the green cabbage.

The bright color of red cabbage can be lost. Cook red cabbage with vinegar (or other acids such as lemon juice) to keep bright red. Cooking without an acid turns the cabbage a blue-gray color To prevent color changes always use stainless steel knives and cookware when preparing red cabbage.

Bok Choy cabbage Bok Choy is a chinese cabbage. Its dark green leaves with white stem are held together loosely. It is also known as pak choi, pak choy, Chinese white cabbage, Peking cabbage, celery cabbage, and white mustard cabbage. Bok Choy is great for stir fry and salads. This cabbage does not keep as long as other varieties.

Napa cabbage Napa cabbage is common type. It provides a mild flavor for a variety of salad and vegetable dishes. Napa cabbage is high in vitamin C. Napa cabbage is also known as Chinese cabbage, celery cabbage, Peking cabbage, tientsin cabbage, hakusai, pe tsai, or wong bok. Napa cabbage is used raw in salads and slaws, cooked by boiling or steaming to be eaten on its own.

Pictures courtesy of www.hormel.com

Nutrition Facts Fitting Cabbage into MyPyramid 1 cup raw Cabbage

The green triangle of MyPyramid is the vegetable section. Vegetables may be raw or cooked; fresh, frozen, or canned. Age, gender, and level of physical activity determine the daily vegetable need. For a 2000 calorie diet, it is recommended having about 2 ½ cups of vegetables daily.

On MyPyramid, cabbage is an “other” vegetable. For a 2000 calorie diet, 6 ½ to 7 cups of other vegetables are recommended for women and men per week. That’s only 1 cup per day! For more information on vegetable serving sizes visit www.mypyramid.gov.

Key nutrient facts are circled in purple.

Preparation Tips

Boiling Trimming and Washing Cabbage can release a strong, somewhat Don't wash cabbage until it is used. Rinse after unpleasant smell when cooked. To avoid this, cutting or chopping. Avoid cutting or tearing cook cabbage quickly, in a large quantity of cabbage in advance. Cutting in advance will water, in an uncovered pot with a large amount cause the cabbage to lose vitamin C. of boiling water. The uncovered pot and boiling water will also save more of the cabbage’s Steaming vitamin C. Try not to use an aluminum pot. Steaming is the best way to conserve nutrients, This cause a chemical reaction with the color, and crisp-tender texture. If cabbage is cabbage. After cooking, save the water to use steamed without additional liquid, it will retain in stock or soup. Cooking times for quarters or more vitamin C. Place quartered, sliced, or large wedges is 8 to 10 minutes. Cooking shredded cabbage in a vegetable steamer over times for shredded cabbage is 2 to 3 minutes. boiling water, or in a pan with 1/2" of boiling water. Cooking times for quarters or large Braising wedges is 10 to 15 minutes. Cooking times for Cabbage can be braised in stock, apple juice, shredded cabbage is 5 to 10 minutes. cider, or wine. Thinly sliced onions will enhance the flavor. Place quartered or shredded cabbage and just enough liquid to cover it in the pan. Bring to a boil. Cover and simmer Stir-frying until tender. Cooking time is 15 to 30 minutes. Stir-fry sliced or shredded cabbage on its own. Or combine cabbage with other vegetables such as bell peppers. Cooking time is 1 to 2 Microwaving minutes. Cut a head of cabbage into wedges and place them in a microwaveable baking dish. Add with Stuffed cabbage 2 tablespoons water, vegetable broth, or Use sturdy cabbage leaves as wrappers for a chicken stock. For every 2 cups shredded filling. Rice or other grains, such as barley or cabbage, add ¼ cup liquid. Cooking time for kasha, mixed with chopped vegetables or meat wedges is 5 to 7 minutes. Cooking time for are great. shredded is 5 minutes. Be sure to stir the cabbage after 2 ½ minutes.

Recipe Collection

Nutrient Data: Cooked Cabbage Instructions 1 cup Cooked Cabbage Makes 4 servings 1. Heat oil in a large sauté pan. 2. Sauté onion over medium heat, until light Ingredients brown. This will take about 5 to 6 minutes. 1 sliced onion 3. Add sliced cabbage, salt, black pepper, and 1 teaspoon vegetable oil caraway seeds. 1 pound sliced cabbage 4. Stir and cook for 30 minutes. 1/8 teaspoon salt 5. Serve immediately. 1/4 teaspoon black pepper 1 teaspoon caraway seeds Estimated cost: Per Recipe: $ 0.88 Per Serving: $ 0.22

Nutrient Data: Cabbage and Fruit Coleslaw Instructions ½ cup Coleslaw Makes 4 servings 1. Wash the cabbage. Shred 2 cups of cabbage. Ingredients 2. Peel the carrot. Grate it with a grater. 2 cups cabbage 3. Chop half a green pepper into small pieces. 1 medium carrot 4. Remove the core, and chop the apple. 1/2 green pepper 5. Put the cabbage, carrot, green pepper, and 1 apple apple in a large mixing bowl. Stir together. 5 Tablespoons low fat yogurt 6. Put the yogurt, mayonnaise, lemon juice, 1 Tablespoon low fat mayonnaise and dill weed in a small bowl. Stir together 1 teaspoon lemon juice to make a dressing. 1/4 teaspoon dill weed 7. Pour the dressing over the salad. Toss to mix. 8. Chill until ready to serve.

Note: Add salt and pepper to taste. If using regular fat mayonnaise and yogurt, it will add calories and fat to the dish.

Estimated Cost: Per Recipe: $ 1.16 Per Serving: $ 0.29

Nutrient Data: 1 ½ cup Greens Greens Instructions Makes 4 servings 1. In a large saucepan, boil 3 quarts of water. 2. Add mustard greens. Return the pot to a Ingredients boil. Cook for 3 minutes. Add cabbage and 1/2 pound mustard or collard greens cook one more minute. Drain in colander. rinsed, stems removed and coarsely 3. Heat a large nonstick skillet over medium shredded high heat. Add oil and sauté garlic and 2 cups shredded cabbage onion until brown. This will take about 3 1 Tablespoon olive oil minutes. 2 Tablespoons minced garlic 4. Add greens and vinegar and cook briefly, 1 chopped onion about 3 minutes. 1 Tablespoon vinegar 5. Serve hot.

Estimated Cost: Per Recipe: $ 1.66 Per Serving: $ 0.42

Grow Your Own Cabbage

Cabbage can be easy to grow. Start Cabbage can be harvested anytime after the seedlings indoors. Transplant cabbage heads form. To get the most and best before the heat of summer. Also, cabbage, cut before they crack or split. The transplant on cloudy, overcast or rainy heads should be solid or firm to hand pressure. days. Harvest and salvage split heads as soon as possible after they are discovered. Space plants 12 to 24 inches apart in the row. The closer the spacing, the smaller the heads will be. Sow cabbage seed 1/4 For more information, contact your local to 1/2 inch deep. Keep the seeds moist Cooperative Extension Educator in the phone and thin or transplant the seedlings to the book or at http://www.extension.psu.edu/ desired spacing.

Be sure to weed. Keep the soil moist.

Cabbage Stories

Directions: Cabbage is a very healthy food. It can be used in many ways. It can be eaten fresh or cooked. It can be eaten on sandwiches, in soups and salads, with meat, or by itself. Write (or draw) about a time that you ate cabbage. Imagine you like the taste of cabbage. What would be your favorite way to eat it? Why?

Activity Alley Cabbage Word Search

Directions: Find the cabbage-related word in the puzzle below.

T Q C C V E O S B B K R Y K M B Q M G O V V G U K Q O B A Y Q E E R X I M E U L H C L B P W I K E C S A Z R C F U E T Y A D Z E Y N S P K S M U U K R L A R N D E D O A I A A R L A S E K L C P B S N N R T S B M E H O W S X L U M K W N I O I L C R A M E M U R E B I F L D O H V P P N H E A L T H Y H E C O R B K I U C N I M A T I V Y D J K H A G H G G E F O M H T S V V S P A Q P Z D V Q H E A V A I L A B L E R E D F H B R D L I E E Z U Q K S T N N F

Aluminum Head Red Bok Choy Healthy Sauerkraut Coleslaw Inexpensive Savoy Fiber MyPyramid Versatile Green Napa Vitamin C